Filter Videos

Shoulders & Hips: 12-25

Thanks for helping us spread the word 😄Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. We’ll comment with feedback and send you a 🤙and some ❤️. Get it guys!

Equipment needed: 1. Padded Mat (optional). We have a lot of effective shoulder and hip range of motion work today! We are working on the flexibility, mobility, and stability of your scapula aka shoulder blade muscles and hips.

We are starting off with a range of motion and activation movement for all of your muscles that surround your shoulder blades aka scapulae. Your goal is to activate and move your shoulder blades through your absolute full range of motion. If you have any pain at any point, skip this part in the range of motion and continue to perform the movement in your pain-free range of motion. Next we are working on an activation and range of motion movement for your shoulder. The note about pain above applies here as well. You get what you put into these previous two movements. Focus and squeeze all of these muscles. We are finishing up with a hip activation and range of motion movement. Focus on keeping your core engaged and the front of your pelvic bones on the mat as you move your leg slowly.

We love that you are spending time with us! Your body loves it even more. Check in with yourself after this routine and reflect on how much better your body feels and moves. Do the same later in the day today.

Get it guys!

Hips & Back: 12-24

We love to hear from you and see you doing your Movement Vault routines all over the world. Take a pic/video of you doing today’s Movement Vault routine or something that Movement Vault is helping you perform better such as your workout, hiking, surfing…and the list goes on…and tag us @movementvault.

Equipment needed: 1. Padded Mat (optional).Today is all about the 90/90 position, which is one of the most effective positions to improve your hip internal and external rotation mobility. Today we are working on the flexibility, mobility, and stability of your hips and back.

We are starting off with 90/90 end-range stretch isometrics. The key to this technique is to first get as deep into the stretch as possible and then activate the muscles that you are stretching out. This is a 3-part stretch. If you feel like you are going to cramp, don’t fear the cramp. Push into the cramp, and when it happens, pause the video, and shake it off. When the cramp stops, get right back into the routine. Cramps tell you that this is a muscle that lacks activation and that you need to work on this area. We are finishing up 90/90 torso rotations. Try to stay as upright as possible and rotate as far as possible to each side. Feel your hips and core activate and engage.

You are now part of the 90/90 super squad! Seriously, you are going to feel amazing after this routine.

Thanks for helping us spread the word �Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. We’ll comment with feedback and send you some ❤️. Get it guys!

T-Spine & Shoulders: 12-23

We love to hear from you and see you doing your Movement Vault routines all over the world. Take a pic/video of you doing today’s Movement Vault routine or something that Movement Vault is helping you perform better such as your workout, hiking, surfing…and the list goes on…and tag us @movementvault.

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today is a great routine for all of you desk athletes out there. We are going to fix your rounded upper back and rounded shoulders. Today we are working on the flexibility, mobility, and stability of your t-spine aka your upper back and shoulders.

We are starting off with an upper back joint mobilization and activation technique. Make sure to keep your abs engaged and locked in. From there, think about using your upper back muscles to pull you into the foam roller. Next we are working on an upper back activation and stretch in the sphinx position. Focus on arching your upper back as much as possible. Next up is a 3-part shoulder range of motion and activation movement. Focus on keeping your arms as high as possible the entire time. We are finishing up with a t-spine rotation stretch and activation. Continue to activate all of the muscles that surround your back and mid section aka your core to try to create more and more rotation.

Thanks for helping us spread the word. Get it guys!

Flow: 12-22

Thanks for helping us spread the word 💪Take a pic/video of you doing today’s Movement Vault routine or something that Movement Vault is helping you perform better such as your workout, hiking, surfing…and the list goes on…and tag us @movementvault. Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about everything today. We have two flow days per week as part of the Movement Vault program. Get it guys!

Hips & Upper Body: 12-21

Thanks for helping us spread the word 😎 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. We’ve got some amazing rotational stretches today. Almost every human living today needs more rotational stretching and activation in their life and you are getting after it today. We typically try to curate routines that use very little equipment. With that said, today we will need a PVC pipe or broom stick.

Equipment needed: 1. PVC pipe, or broom stick, or dowel that you can hold on to and rotate. 2. Mobility ball or lacrosse ball 3. Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips and lower body. We are starting off with a muscle/fascia release for your tensor fascia latae aka TFL, which is one of your hip flexor muscles. We are then moving on to two different variations of a rotational stretch and activation movement that focuses on your hip flexors, the muscles of your mid-section aka your core, and your shoulders. This is an extremely beneficial stretch that you will 100% feel the benefit from.

Do you have any questions about this routine or other routines? We can check out how you are performing specific movements if you post a video of the movement on facebook, or instagram and tag us in it @movementvault. We’ll comment with feedback and send you a 🤙and some ❤️. Get it guys!

Shoulders & T-Spine: 12-20

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Yoga block, or stack of books, or PVC pipe/broom stick, or something that you can place your arm on while lying down that is 3″-12″ tall. 3. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your shoulders and t-spine aka your upper back.

We are starting off with a muscle/fascia release for your posterior rotator cuff muscles. This muscle group is commonly tight in a lot of people. When these muscles are tight they will limit your overhead position aka being able to raise your arm above your head. Next we are moving on to shoulder flexion end-range stretch isometrics. The goal with this technique is to stretch out your shoulder muscles first, and then activate all of the muscles around your shoulder. You can use any of the above tools to help you stretch out your shoulder further. We are finishing up with chest peels. Focus on “putting your brain” in the muscles that are located in your upper back. Feel them activate as you lift your chest slowly off of the ground.

A happy body is a happy you. Thanks for hanging out with us today and giving your body exactly what it needed. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a shaka and some ❤️. Get it guys!

Flow: 12-19

18 minutes from now you are going to feel even more amazing than you already are. Why? Because you are about to perform a Movement Vault Flow! Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about everything today. We have two flow days per week as part of the Movement Vault program. We love the social media love! Take a pic or video doing Movement Vault and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Back & Hips: 12-18

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Box, bench, or couch. Basically something to put your legs on for the low back muscle release technique. 3. Padded Mat (optional). Everyone needs some low back maintenance! Today’s routine is perfect if you have a tight back or painful low back. Today we are working on the flexibility, mobility, and stability of your back and hips.

We are starting off with a muscle/fascia release for your low back. The muscle we are focusing on is your quadratus lumborum which is located between your upper hip bone and your lower ribs. Next we are working on a stretch/activation movement for your low back. Focus on stretching out one side of your body while you activate the muscles on the other side of your body. We are next working on spinal circles. The goal with this movement is to activate and stretch out all of the muscles that surround your low back. This movement is all about focus and concentration. Do your best to feel and focus on the muscles that are moving your hips and low back. We are finishing up with a hip flexor and hamstring end-range stretch isometric technique. Focus on digging your heal into the ground as you push your hips back. This will activate your hamstring while you stretch it out.

Let us know how your back feels after today’s routine. Bonus points if you post on to your facebook, Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙 and some ❤️. Get it guys!

Hips & Ankles: 12-17

Equipment needed: 1. Padded Mat. A shortie, but a goodie today! Today is all about end-range stretch activation for your hip flexors and front of your ankles. Your hips and ankles will be fully activated by the end of this routine. We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with an end-range stretch activation technique for the front of your ankles and then moving on to a similar position for the front of your hips. In both of these positions focus on feeling your muscles contract and activate them while they are being stretched out. Focus on driving your back leg into the ground while your front leg stays nice and stable for support.

How are you feeling after today’s routine? Let us know! Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Shoulders & Hips:12-16

Equipment needed: 1. Mobility Ball or lacrosse ball. 2. Padded Mat (optional). We’ve got some great front of the shoulder and inside of the thigh action today. We are working on the flexibility, mobility, and stability of your shoulders and hips.

We are starting off with a muscle/fascia release for the front of your shoulders, specifically your pec muscles. We are then using an end-range stretch isometric technique to stretch out and activate this same area. The key is to get as deep as you can in to the stretch without pain before starting to push into the ground. We are finishing up with an end-range stretch isometric technique for your adductor muscles, which are the muscles located on the inside of your thigh/ groin area. Try to get as deep as you can into the stretch before pulling your knees into the ground.

Do you have any questions about this routine or other routines? We can check out how you are performing specific movements if you post a video of the movement on facebook, or instagram and tag us in it @movementvault. We’ll comment with feedback and send you a 🤙and some ❤️. Get it guys!

Flow: 12-15

Thanks for helping us spread the word 🤙 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. 🌊Flow day to the rescue! Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body today. We have two flow days per week as part of the Movement Vault program. Get it guys!

Lateral Body & Shoulders: 12-14

Equipment needed: 1. Foam Roller. Today is all about the muscles that are located on the side of your upper body! This is also a great low back and upper body routine. We are working on the flexibility, mobility, and stability of your lateral body.

We are staring off with a muscle/fascia release for the muscles located on the side of your upper body. These muscles include your obliques, quadratus lumborum, lats, and posterior rotator cuff muscles. Next we are working on side bend stretch holds. These aren’t your grandma’s side bend holds. Focus on squeezing the muscles on one side of your body as you stretch out the muscles on the other side of your body. Keep your arm punching up and over. We are then working on one of the best shoulder range-of-motion and activation movements you can do. Focus on slow and controlled movement. You want to keep your shoulder blades aka scapulae engaged the entire time and move through your absolute full range of motion. We are finishing up with a great activation and stretch for all of the muscles around your low back. Focus on activating all of your core muscles as you move through your full range of motion.

The biggest hurdle to success is consistency. Stay consistent and your body will thank you for it!

Do you have any questions about this routine or other routines? We can check out how you are performing specific movements if you post a video of the movement on facebook, or instagram and tag us in it @movementvault. We’ll comment with feedback and some ❤️. Get it guys!